Rob PMFF

07/28/2011 Warm up: Row 100 M 10 abmat sit ups 10 walking lunges (10 per leg) 10 V-ups Row 100 M WOD: 8 rounds for time - Row 150 M 10 Goblet Squats (55 lb KB) Rest 2 min Time - 22:11 (rest included) Rx'd

Well the only thing we really do with KB's is swings or snatches. So i can't speak for the whole KB program. Those really give my shoulders a good work out though. 07/25/2011 Warm up: Run 400 M Hip, Calf & Quad mobility 20 Double Unders WOD: Hang Power Snatch (for 1 RM) 45 x 5 65 x 5 85 x 1 105 x 1 115 x 1 (PR) 120 x FAIL 10 min AMRAP 15 Power Snatches (75 lbs) 90 Single Unders Results - 3 rounds + 1 power snatch

07/21/2011 Warm up: 2 min OHS stretch karaoke drill 20 yds each direction x 2 "Virtual Helen" WOD: 6 rounds for fastest and slowest time. 2 min rest in between rounds. 15 unbroken KB swings (55 lbs) Run 200 M Round 1 - 1:28 Round 2 - 1:24 (fastest time) Round 3 - 1:28 Round 4 - 1:36 Round 5 - 1:44 (slowest time) Round 6 - 1:39

Congrats on the baby! If you need a shorter workout, most crossfit wods don't take longer than 20 minutes

07/20/2011 Warm up: 10 dumbbell manmakers (20 lbs each) 10 walking lunges w/ torso twist 20 double under attempts (I think I got 12 or so, and I was finally able to link 2 together a few times) WOD: Deadlift 95 x 5 150 x 5 200 x 3 215 x 3 225 x 3 235 x 3 (PR) Rest 12 min AMRAP Dumbbell Hang Squat Clean x 5 (25 lbs each) Hand stand push up x 5 (a few of these I did on a 30" box when I got fatigued, most were against the wall though) Single unders x 75 Results - 5 rounds + 5 dumbbell hang squat cleans

07/19/2011 Warm up: Run 400 M 2 min wrist/forearm mobility per arm 2 min shoulder/lat mobility per arm 10 hip extensions 10 GHD sit ups WOD: As a team of 2, do 5 rope pull and drags each One team member does burpees while the other team member pulls the rope from a sitting position and then runs the end of the rope back to the person doing burpees, and switch... Between the 5th and 6th round of rope pulls (out of a total of 10 rounds) each team member does 25 rope whips. Total burpees as a team: 68 Time: 6:04 This WOD was more confusing than difficult. Practiced hang power snatch afterwards 45 x 3 65 x 3 85 x 3 105 x 1 105 x 1

Yikes, that sounds dangerous, don't get rhabdo!

07/15/2011 BW: still holding steady at 209 lbs Warm up: 2 rounds of - 5 inch worms 10 GHD sit ups 10 kip swings WOD: Pull ups 5 w/ green band 5 w/ blue band 3 w/ red band 4 w/ red band For time - 10 burpees 2 abmat sit ups 9 burpees 4 abmat sit ups 8 burpees 6 abmat sit ups 7 burpees 8 abmat sit ups 6 burpees 10 abmat sit ups 5 burpees 12 abmat sit ups 4 burpees 14 abmat sit ups 3 burpees 16 abmat sit ups 2 burpees 18 abmat sit ups 1 burpee 20 abmat sit ups every 2 minutes bear crawl 30 ft Time - 9:39 Side note: Someone asked me "Are you still vegan?" I said "Yes." And he said "Wow and you can do all of this?" I wanted to but I didn't.

17 rounds of anything in 20 minutes is damn impressive! Nice job!

07/13/2011 Warm up: Run 400 M 10 GHD sit ups 10 back extensions L-sit practice WOD: Deadlift 45 x 10 65 x 10 85 x 10 135 x 5 155 x 5 175 x 5 195 x 5 215 x 5 (PR for 5 reps...but the last 2 didn't look very good) 3 rounds for time - "Shoveling" - 45 lb bar with a 45 lb plate over a 24" box x 10 Run 400 M Time - 10:05 It's hot as shit here, and we're the only idiots outside running

07/11/2011 WOD: Hang Power Snatch 45 x 5 65 x 5 85 x 5 95 x 5 - Not so good 85 x 5 90 x 5 95 x 5 - better Max Double Unders in 5 minutes 25

Glad that your soreness is going away. It was sounding a little like Rhabdo to me, but I didn't want to say anything.

07/08/2011 BW: 209 lbs WOD: "Elizabeth" 21 Squat Cleans @ 100 lbs 21 Ring dips (blue band) 15 Squat Cleans @ 95 lbs 15 Ring dips (blue band) 9 Squat Cleans @ 95 lbs 9 Ring dips (blue band) Time - 16:00 This was an ass kicker. Last time I did Elizabeth was in March, and I used 85 lbs and a bigger (green) band for ring dips assistance, and my time was 11:54. This time when the 15's round came along, I had to drop 5 lbs off the bar, and was amazed at how much difference it made. Wish I hadn't had to do that though. Not too glad that it took me 5 min longer than last time either, but it was more weight, so I guess I have to compromise. Afterwards we did max height box jump. I got 33" and didn't try any higher than that.

Is there a lobster in the house?

07/07/2011 Warm up: 2 rounds of - 5 burpees 10 pvc shoulder passes 10 push ups 10 sit ups Warm up Push Press 45 x 5 65 x 5 85 x 5 WOD: 5 rounds for time - Push Press 85 lbs x 10 Box Jumps 24" x 20 Time - 9:45 Should have gone heavier on the Push Press. 90 or 95. But the ambulance kicked my ass last night so this morning at the WOD I had neither the energy nor the confidence. But in hindsight, I could have done it.

I learned a lot. I hate sitting in lectures, so those parts were rough for me. But I'm glad we got to break it up by getting into groups to perform the movements that were discussed. I'm glad I got to try out Fran, but I kinda wish it had been first thing, not late in the afternoon. I was more exhausted from sitting there all day than I would have been from the WOD. The seminar staff were very nice and knowledgeable. I was impressed by their caliber (One of them was a co-owner of our box). They were all very helpful. The nutrition lecture was difficult to pay attention to, it bored me to frustration. I think it's odd that I can teach a muscle up progression, but I can't even come close to doing one. I felt like the chair that I was sitting in could have passed the written test, but apparently several people failed, so I guess I can't really say it was "easy" without sounding like an asshole. Overall it was a great experience!

Thanks 07/05/2011 1 hr Wing Chun

In the cert class yesterday someone asked about people who do more than one WOD per day, and I thought of you!

What's the "punch yourself in the forehead" pose called? Lookin' great man! I hope one day my back looks half as ripped. I hear you about that heat yesterday. It was kicking my ass at the crossfit cert class. Good grief.

It went well, thanks for asking. I passed with a 39 out of 45 on the written test. 07/03/2011 Day 2 of the Level 1 Instructor cert Group WOD: 4 person team relay AMRAP 8 minutes 100 M sprint while other team members do the following until tagged - 55 lb Kettle bell swings Hand release push ups 20" box jumps Our team got a total of 572 reps, the sprint doesn't count for reps ... So I was looking through recent WODs and decided to post a kind of benchmark for my RMs on some of the major lifts... Bench Press - 195 lbs - 1 RM - 06/03/2011 Back Squat - ?????? Front Squat - 165 lbs - 1 RM - 05/26/2011 Overhead Squat - 95 lbs - 3 RM - 06/01/2011 Push Press - 145 lbs - 3 RM - 06/13/2011 Thruster - 135 lbs - 3 RM - 06/13/2011 Deadlift - ??????

07/02/2011 Doing the CrossFit Level 1 Instructor cert this weekend. Warm up: It was all day really... WOD: "Fran" I scaled the shit out of this because I'd never done it before (per the advice of the seminar leader) 21 Thrusters (65 lbs) 21 Pull ups (jumping) 15 Thrusters (65 lbs) 15 Pull ups (jumping) 9 Thrusters (65 lbs) 9 Pull ups (jumping) Time - 5:35 Even scaled so much, this was fucking killer. Now I know why everyone dreads Fran, and why she is the subject of so many T-Shirts. I'll do a higher weight at least next time. The 65 lbs was very easy to throw up over my head. I felt like I barely had to hold on to the barbell.

06/29/2011 BW: 207 lbs Warm up: 3 min shoulder/lat mobility per side 10 slow steady 6 count burpees with pushup review and warm up thrusters WOD: Thrusters 65 x 5 85 x 5 (I think I pulled or strained something in my neck on this set) 95 x 5 105 x 3 115 x 3 125 x 3 135 x 3 (PR I think) 3 rounds for total time: 10 Thrusters (85 lbs) 10 pull ups (used various assistance bands) Rest 60 secs between rounds Time - 9:29 I think, can't remember. It was a terrible time. I was having an extremely hard time with the pull ups. Anything involving that damn bar is my achilles heel. Definitely my worst area. Can't do them for shit, and it almost seems like I'm getting worse at them.

06/24/2011 Warm up: 2 sets of - 5 inch worm push ups 10 abmat sit ups WOD: 20 rounds of Curtis P for time- 1 Hang squat clean 1 right lunge 1 left lunge 1 push press I used 75 lbs. Rx was 95. I went light today because my right knee has been bothering me lately and the more weight I tried prior to the WOD made it painful. I think there's something going on with my meniscus. Time - 8:10

Try spreading your knees farther apart as you squat down.